Low carb diet

Low-carbohydrate diets involve limiting carbohydrate consumption compared to a typical diet.

What does it involve?

• These diets usually involve replacing foods high in carbohydrates, such as sugar and bread, with foods high in fat and protein, such as meat and nuts.
• According to one definition from the American Academy of Family Physicians, a low-carbohydrate diet is one that has less than 20% of calories from carbohydrates.

Types of low carb diets

• Modern low-carbohydrate diets, such as the Atkins diet, focus on limiting the consumption of carbohydrates relative to a typical diet. These diets typically involve replacing foods high in carbohydrates, such as sugar, bread, and pasta, with foods high in fat and protein, such as meat, poultry, fish, shellfish, eggs, cheese, nuts, and seeds, as well as low-carbohydrate foods, such as spinach, kale, chard, collards, and other fibrous vegetables.

Glycemic index

The concept of the glycemic index was developed in 1981, which classifies foods according to the rapidity of their effect on blood sugar levels, with fast-digesting simple carbohydrates causing a sharper increase and slower-digesting complex carbohydrates a slower one.

Ketogenic diet

• The ketogenic diet is a form a extremely low carb diet with a high-fat, low-carbohydrate diet.
• It has been used since the 1920s to treat drug-resistant childhood epilepsy and more recently been popular for many weight loss diet plans.
• A weight-loss version of the diet is based on the idea that if the body is deprived of glucose from carbohydrate foods, it will produce energy from stored fat.

Foods to eat

• Meat: chicken, beef, pork, lamb, etc.
• Fish and seafood: salmon, trout, shrimp, etc.
• Eggs: [[whole eggs with the yolk are best.
• Dairy: cheese, butter, heavy cream, etc.
• Nuts and seeds: almonds, walnuts, sunflower seeds, etc.
• Healthy oils: olive oil, coconut oil, avocado oil, etc.
• Coconut: flour, milk, unsweetened shredded coconut
• Spices and herbs: add flavor without adding carbs

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Keto fruits list

• Berries (raspberries, blackberries, strawberries, blueberries)
• Avocados
• Tomatoes
• Lemons and limes
• Olives
• Coconut (unsweetened)
• Lime

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Keto vegetables list

• Leafy greens (spinach, kale, lettuce, arugula, collard greens)
• Cruciferous vegetables (broccoli, cauliflower, cabbage, Brussels sprouts)
• Asparagus
• Cucumber
• Zucchini
• Eggplant
• Bell peppers
• Radishes
• Onions
• Garlic
• Jalapeño
• Okra
• Mushrooms
• Shallots
• Snow peas or pea pods
• Summer squash (zucchini, yellow squash)
• Swiss chard
• Tomatillos
• Turnips
• Water chestnuts
• Watercress